Bicycles

Bicycle crunches are a popular ab exercise that involve a twisting motion, mimicking the movement of riding a bicycle. This exercise is a great choice for athletes and fitness enthusiasts looking to improve their core strength and stability. It can be performed with no equipment and in a relatively small amount of space.

• Improved core strength: Bicycle crunches engage multiple muscle groups in the core, including the rectus abdominis, obliques, and transverse abdominis, making it an effective exercise for core strength and stability.
• Improved muscular endurance: Because bicycle crunches are a high-repetition exercise, they can also provide a muscular endurance workout, improving overall fitness.
• Low impact: Bicycle crunches are a low-impact exercise, making them a good choice for those with joint pain or injury.
• Easy to modify: Bicycle crunches can be modified by adjusting the speed, reps, or intensity, making them accessible to all fitness levels.

1. Start by lying on your back with your knees bent and your hands behind your head.
2. Bring your left elbow and right knee toward each other, while straightening your left leg.
3. Switch sides, bringing your right elbow and left knee toward each other, while straightening your right leg.
4. Continue alternating sides in a pedaling motion, while keeping your core engaged and your lower back pressed into the floor.
5. Perform the exercise for the desired number of repetitions or time.

When performing bicycle crunches, it is important to maintain proper form and technique to avoid injury. This exercise can be incorporated into a core workout routine or used as a standalone exercise for core strength.